Tips save time, make it easier to choose whole grains

We've all read that brown rice and other whole grains are better for us than white, converted or refined grains. On a busy weeknight, when everyone gets home late, both tired and hungry, it's just not a practical option.

Whole grains just take too long to cook when it's 6 p.m. and the kids are already spoiling appetites with granola bars or chips.

We got a beautiful big butternut squash in the CSA box this week, and we know it will keep for a long time at room temperature, so we set it aside instead of cooking it. Of course, next week, we'll get another one, and pretty soon they are stockpiled waiting until we "have time."

We need complex carbohydrates, but settle for simple carbohydrates - the breads, pasta and noodles, white rice, crackers and all the refined cereals. The simple carbohydrates lead to wild swings in blood sugar levels, often leading to insulin resistance that eventually takes us to Type 2 diabetes.

The simple carbohydrates don't supply us with the nutrients and fiber that we need, and when we eat them regularly, we need them about every two hours. And that means snacks, extra calories and energy boosters that compound the blood sugar issues. What can we do? Frustrated by time constraints, we vow to do better. Next week.

Try these tips to make it easier to choose complex carbohydrates, the powerhouse energy boosters with staying power, which don't lead to drops in blood sugar that cause us to reach for the cookies or chips:

? Soak whole grains on the counter in the morning before you leave for work. Take 30 seconds to place brown or wild rice in a bowl, cover completely with water, and go to work. When you get home, drain and rinse, and start again. Cook one part rice with two parts water in a saucepan, adding a little salt and butter once the water comes to a boil, reduce the heat and cover with a lid. The soaked grains will cook in 20 minutes.

? Peel butternut squash with a vegetable peeler, which is much easier than it appears. I like a squash that is more neck than hollow bulb. Once peeled, it's easier to cut with a sharp chef's knife. Cut into 3/4-inch cubes, season with salt and pepper, and drizzle with a little expeller-pressed sunflower oil. Roast it uncovered at 375 F for 20 to 30 minutes, depending on the size of the cubes. It's ready to serve as a side dish, toss into a salad or add to a soup.

Be sure to buy organic beets as they don't need to be peeled, which is a time saver. Trim the ends and discard, cut into 1/2- to 3/4-inch dice, and roast at 375 F with a splash of balsamic vinegar, salt and pepper. They'll cook in 20 to 30 minutes, depending on the size of the cubes, and are ready to serve as a side, or added to a green salad with blackberries or pomegranate seeds, and a vinaigrette.